A valiant effort is put in but results are at a minimum and in the end most people will give up!

This year try something different! Create a plan that’s geared to small successes, set goals that are realistic and therefore more achievable! Remember that old saying…”Rome wasn’t built in a day” well nothing could be more true when it comes to weight loss.

After all, the gained weight took time to accumulate so its going to take time to come off!  So with that in mind create a plan that works for you and your body.

Here are some suggestions…

• Start out by exercising at home, push-up and sit-up cost you nothing but time, dedicate 20-30 minutes each day.
• Come up with food reduction plan that works for you, cut back on empty calories, Ex…chips & soda your removing fat and sugar from your system.
• Connect with a friend and exercise together because there’s strength in numbers
• Chart your weight loss, small successes are a great motivator
• Over time pick up the workout intensity and time allotted

What ever you do start slowly but develop a consistent plan, one that’s tailored to you!  One last thing…Keep it simple, incorporate a slow but steady approach and you can succeed this time around!

Best Ever Series Installment # 35

Some of us have a tendency to neglect or bypass certain stomach exercise routines as just to hard. Most shy away from a particular muscle within the abdominal region due to the fact that these target areas are so difficult to isolate. One such area that needs total isolation are the muscles within the lower stomach area. You can find a number of abdominal exercise that will do the trick, isolate and work this group effectively…here are just a few!Commonly known as the Alternating Toe Touch
You will need to lie on a flat surface for this stomach exercise. Being on the floor works best, using a mat or rolled up pillow to cushion the spine. Lie on the floor with your feet up in the air. Stretch your right arm and use your lower abdominals to lift your shoulders off the floor. Touch your left toes with your right hand, then lower yourself back down. Now Switch hands and repeat the exercise Always keep your knees straight throughout and maintain a space between your chin and chest.

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Sit-Up Hold
Still lying on the floor, try this stomach exercise. Bend your knees keeping you feet flat on the floor, now position your hands behind your head. Keep your elbows back at all times– do not put them alongside your head. Using slow controlled movements use you lower abdominals to lift your shoulders off the floor. Hold for ten seconds. You may increase the number of seconds you hold as it gets easier. Be sure to lift with your abdominal muscles and not with your arms or neck.

These exercises for love handles target your entire core muscle group ultimately leading to a flatter stomach and rock hard abs!

As I mentioned, this is only a sampling of the numerous exercises out there that work your lower stomach muscles. Keep your routines fresh mixing in new exercises regularly  and consistent results will follow.

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As with any workout routine (exercise for love handles) be sure to consult a professional before beginning…always warm up properly to avoid injury.

The one thing that typically gets overlooked is stretching!

Stretching plays just as important a role in our muscle development as the target abdominal exercises themselves. Building a flexible core is key to our development, that’s why Yoga is such a fantastic workout method. The Stretching and holding of positions build deep muscle fiber strength and that in turn develops a great core. Which will in the long run get you those Six Pack Abs!

Here are some basic benefits gained from Stretching:

• Improved flexibility and muscle range
• Can assist you in preventing injuries
• In most cases helps your muscles recover quicker and stronger
• Is a great way to cool down and flush out the Lactic Acid from your muscles

A good practice to get into is use Static stretching (the stretch and hold method) between your crunches, you can stretch after each rep or after each set.  Its important that you do it while your muscles are warm and make sure you hold the stretch for 20- 30 seconds…this will allow you gain better flexibility and of course build those abdominal muscles from the ground up!

It should be noted that you should never stretch beyond the point of pain and never do stretches that cause you pain. As always consult with your Physician before starting any exercise program!

Has anyone ever asked you what sort of post-workout nutritional regimen you have?  Well, we’re big on all around fitness here at Exercises for Love Handles.

So if you have ever answered this in the negative then you are in the wrong! Did you know that up to 50% of the hard work you just put in at the gym is being tossed out the window if you don’t have the right post-workout nutrition regime?

Most of us know that exercising helps break down carbs for use as energy. It also breaks down muscle. This is what helps to build the muscle up. After exercising your body is set to get the most nutrients possible out of anything you eat. Ideally you will want to make sure it is the right nutrients going in.

For about four hours after your workout your body is in a state to get the maximum effect possible from proper nutrition.

This is where the “Four Hour Window”  comes in.

Haven’t you ever had a quick snack after running? Remember how good it tasted and how much better you felt? Proper post-workout nutrition can help your metabolism stay boosted as well as helping you build muscle mass much more quickly.

So, just what is it that you have to look forward to if you don’t eat? Trust me, it is not pretty.

Imagine the muscle in the undamaged areas being broken down for use as repair material for the damaged portions. This leads to an overall net muscle loss.

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The hormone cortisol (a so called stress hormone) is responsible for speeding up this process. These hormones are produced during the workout due to the stress your body is facing. This is a natural reaction but it can put a halt to the good your workout was doing. So can cortisol be controlled? Yes, if you eat as soon as possible after the workout.

Does it matter exactly what you eat in order to get the best results possible. This means you should look for foods with good proteins and carbohydrates. These will help you to recover much more quickly.

As far as protein is concerned you should try to take some in within a few moments of finishing your workout. Perhaps the easiest method for this is using some sort of protein powder such as whey. In a pinch you can always turn to milk for a pick me up.

Protein acts as a building block and gives your muscles the blocks they need to build them up. A word of caution, never drink protein or take it in before your workout. It can sit in your stomach and lead to bloating. For most people the best ideal amount to take in is between 30 and 40 grams.

Carbohydrates are a bit more different. It takes about 60 to 100 grams of them to help re-energize your body. It is best to let your body do this immediately following your routine. You must grab this advantage promptly.

Here are a few healthy carbs that you can include in your post-workout nutritional regimen.

• Juice
• Sports Drinks
• Fruits

Healthy Proteins include:

• Soy Products
• Lean Meats
• Eggs
• Milk

Another great snack is yogurt. Yogurt actually contains calcium, carbohydrates and protein as well.

For your post-workout meal you should wait for one hour after the workout. You can then take in a decent amount of protein, carbohydrates and other minerals and vitamins. This will give your body time to rest and cool down from your exercise routine.

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There is no way you can deny the importance of good post-workout nutrition. Only applying the right sorts of building materials can a home be built. You body is no exception. Give your body what it needs and you’ll start seeing the results!

Building good solid foundation is necessary when it comes to all around fitness and it all starts with proper balanced. If your not balanced during any exercise than chances are your working harder and not seeing the progress you deserve.

Today we’re going to review a stance for Lunges that not only improve your balance but  also builds on proper technique!  Try this stance to gain better balance…

• First off do not position your legs in a straight line
• keep then more in a horizontal separation, approximately 6 inches a part will work.
• setting up in this position with your feet farther apart provides better base support, making you more stable during the lunging movement.
• Now set yourself with feet together to start
• Now step 6 inches apart, again for better balance.
• Begin the movement by stepping back all the while keeping your horizontal separation intact.
• Repeat the exercise for 3-4 reps minimum, keeping form strictly in mind.

Add this small change to your routine and you will not only feel the improvement you’ll get the results your looking for!

Exercise for Love Handles Best Ever Series # 17

Have you been looking for rock hard, well defined six-pack abs like the ones you see on the magazine covers?

Who in their right mind would settle for a six-pack when you can have your very own eight-pack?

There is no question that the abdominal muscles are a key focus area for many people. What can be done to help emphasize your upper abs to get that extra definition you want? Nail them with this exercise and you will start to chisel your way to an awesome set of abs in no time!

Get More,  Check Out The Complete Chiseled Ab Routine Now!

With this exercise for love handles you will basically be doing a standard abdominal crunch. However, by pulling down on the cable you will add an extra edge. The cable will add tension that will work against your downward pull. In other words you will be pulling in both directions at the same time. Bet you can already feel the burn!

Setting Up:

To get prepped for this killer ab exercise you need to use a high pulley setup. An adjustable-height setup is ideal but if you do not have one then a standard high pulley will do. Add a bar attachment to the pulley and set it between 2 and 3 feet from the ground if you are using the adjustable setup.

Make sure that you set your weight stack to light/moderate when first starting this exercise. It is not the amount of weight that makes the prone cable curl crunches so effective. You should have enough weight to provide resistance without going overboard.

Now lie flat on the floor and place your head underneath the pulley. Pull the bar attachment down until your arms are at a rough 90 degree angle. Bend your knees keeping your feet flat until they are also at a 90 degree angle. This should look roughly like the starting position for doing standard crunches.

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Here is the secret to this exercise:

When you begin you should start out as if you are doing a regular crunch. However, as you are doing this you will begin to bring the bar to your chest. Pull it down until your elbows actually contact the floor. Now push yourself into the crunch and try to take it as high as you can go. Once you hit your max point hold it. While you are holding at the peak of your crunch contract your abs as tightly as possible.  Now I know you can feel the burn!

Now, after holding this for a couple seconds you should lower your upper body back to the floor. Make sure that you keep this movement slow and controlled. Once on the floor you can then ease the bar back up until your arms are once again at the 90 degree bend and the tension is eased.

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Imagine doing six or more repetitions of these exercise for love handles! You will see just how killer of an ab workout this can be in little to no time at all.

Next up, more great articles on, Exercise for Obliques!

Target Muscles in Play: Rectus Abdominus and Obliques

First Step-find a gym bench, now, lying flat on your back reach your hands all the way back and grab on to the underside of the bench. while supporting your head with your hands…bend your legs at the knees and raise your feet completely off the bench. Your knees  should now be aligned perfectly with your hips.

The Motion-Slowly roll your knees backwards drawing your abdominal muscles inward towards your spine. Make sure you breath with a slow exhale force your spine into the bench.  Next as your lower back moves off the bench keep the movement smooth focusing on your spine until your hips roll off the bench.

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Make sure you keep your spine pressed to the bench as if your leaving an imprint.

Once you’ve rolled completely back make sure you breath, this time inhale slowly while returning to the starting position, again force your spine into the bench in one fluid motion.

This exercise for love handles would be considered an advance movement so make sure your up for hat challenge. Its suggested that you do 4-5 sets until failure. Like I said this exercise is not for the beginner, so tread lightly my friends!

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Always consult a Physician prior to starting any exercise program.

Watch for more- exercises for obliques and exercise love handles workout plans.

Today’s Quick Tip Exercise!

If your just starting out and looking for a good variation of your basic Sit-Up then try this…Great Core Building Exercise

Just a bit of advice always consult your physician before beginning any kind of exercise program.

The Incline Sit-up:

• To begin with set up your incline board on a slight incline. Oh, don’t have one, remember you can improvise…how about breaking out that Exercise Ball. Another alternative would be to rummage through the garage and grab any board that’s wide enough and strong enough to support your weight, prop that up with anything that’s handy and low and behold your on your way.
• Make sure your head is at the higher end of the incline. sorry had to point that out.
• Target Muscles, Rectus Abdominis

Your execution is going to be exactly the same as the basic crunch except for one thing, the tension on your abdomen is a lot less. This improved position, allows for better leverage allowing you to pay close attention to form. Slow deliberate movements that focus on your Abs, exactly what you need to works those muscles into shape.  One more thing, this improved angle and leverage allows the beginner to easily perform this exercise without much strain on the back, neck and head.

Hope you find this quick tip helpful…Now get out there and work those abs!

Enter weight training! No magic here, yes this is best done at the gym and with some basic cable movements you can achieve solid balance and core strength simultaneously.

In this great video, Kim shows you some great movements that will help you work your core group. Using the cable machine and with a wide stance you can see how your legs support the movement. Its that support under the stress of weights that builds total core strength as well as increased flexibility.

Hope you enjoy this quick video and incorporate some of these movements into your regular routine!

Our Best Ever Series #32 Routine

In the last article you learned about the benefits of the Bench Press Leg Raise Crunch. As one of the more challenging exercises for love handles it can impact your abs quickly and effectively. The lower abdominal muscles typically do not get the level of exercise required to get them into killer shape. This is where the Bench Press Leg Raise Crunch excels.

This awesome exercise for love handles works the key areas without causing the stress on your back. With the dumbbells or barbell providing counterbalance you will not have the issue with low back pain that can accompany standard leg raises.

Now that you know the how and why this exercise works so well you can begin to learn some tricks to get even more out of it. You will also be prepared to avoid some of the potential pitfalls that can be faced with this intense exercise. Get ready and scroll below for a couple of killer tips to blast those love handles!

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Top Tricks and Tips

Crunch Your Middle!

One of the best ways to beef up the Bench Press Leg Raise Crunch is to truly give it the crunch it deserves. The main key to ensuring that you get the most out of an exercise for love handles it to give it your all. By adding a crunch when you raise your legs to their highest peak you will add an extra level to the workout.

You might call it a double crunch and boy, is it! By adding the crunch as a form of resistance to the weights you will begin to highly increase the effectiveness of this exercise for love handles.

Alternate Your Legs

There is another way to add a twist to the Bench Press Leg Raise Crunch. By alternating which leg you are raising you can target different sets of abdominal muscles. This can help you to get the definition of your lower abs that you have been looking for. Make sure you keep the weights in a lockout position so that you get the most counter balance possible.

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Pitfalls to Avoid

Too Little Weight

One of the most important points to remember is that the weight you support with your arms must be chosen properly. Too little and you will not achieve the proper level of counterbalance. This means that your body will be more prone to lower back pain. It also means you will get less than an optimal amount of exercise for love handles.

Touch Down

This exercise for love handles is one time when a touch down is not a good thing. With a standard leg lift the pain in your lower back comes from keeping your feet off the floor. This does not mean however that lowering your legs will relieve this issue. By using weights as a counterbalance you are effectively removing the tension from your lower back.

Keep working hard at the Bench Press Leg Raise Crunch and you will see just how this powerful exercise for love handles can work for you!

Five Fact that you must understand if your ever going to get Six Pack Abs!